Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	California Red Kidney Beans	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	114% 3300kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	60.7% 44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	32.3% 23.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 20.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	655% 249g	50% 19g	38g per day for Men 19-50 years
Protein	435% 244g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	195% 1950mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	203% 1.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1169% 94mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	79.6% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	579% 4050mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Crushed Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Canned Crushed Tomatoes:

• 1 kilogram of California Red Kidney Beans has 7.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 30.3 times more Vitamin B9 than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Crushed Tomatoes:

• 1 kilogram of California Red Kidney Beans has 5.7 times more Calcium, 6 times more Copper, 7.2 times more Iron, 8 times more Magnesium, 5.5 times more Manganese, 12.7 times more Phosphorus, 5.1 times more Potassium, 5.3 times more Selenium and 9.4 times more Zinc than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 16.9 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 10.3 times more Energy, 16.8 times more Omega 3, 8.2 times more Carbohydrate, 13.1 times more Fiber and 14.9 times more Protein than Canned Crushed Tomatoes.
• 1 kilogram of Canned Crushed Tomatoes provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 6 in one kilogram.